Weight Loss: Effective Dietary Rebalancing

Losing weight without resorting to strict diets is a challenge that many people face. Restrictive diets may promise quick results, but they are often difficult to maintain in the long term and can even harm your health. Indeed, these diets can lead to nutritional deficiencies, eating disorders, and a yo-yo effect, where the lost weight is quickly regained once the diet is abandoned.


Faced with these findings, dietary rebalancing presents itself as a healthy and sustainable solution for weight loss. It involves adopting balanced eating habits that respect your body's nutritional needs. This approach promotes gradual weight loss while improving your overall well-being.


What is dietary rebalancing? 

1. Definition and concept of dietary rebalancing

Dietary rebalancing is a nutritional approach that aims to restore a healthy balance between the different types of foods consumed daily. It focuses on diversity, moderation, and the quality of foods.


The main goal of dietary rebalancing is to adopt eating habits that provide all the essential nutrients necessary for the proper functioning of the body. 

This includes the adequate intake of macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals). 

In practice, this means incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into the daily diet.


2. Difference between dietary rebalancing and restrictive diets

The main difference between dietary rebalancing and restrictive diets lies in their approach and long-term goals. 


Diets impose restrictions on caloric intake or the elimination of entire food groups (such as carbohydrates or fats). Strict diets help to lose weight quickly but are difficult to follow in the long term. They can cause nutrient deficiencies, fatigue, and eating disorders. Restrictive diets are also associated with the yo-yo effect, where the lost weight is often regained after stopping the diet.


While dietary rebalancing encourages a varied and balanced diet without severe restrictions. It emphasizes the consumption of essential nutrients in adequate amounts to meet the body's needs. It is a lifestyle change rather than a temporary solution.


3. Benefits of dietary rebalancing on overall health

Adjusting the diet offers several health benefits, including: 

  • Improvement of digestion and metabolism thanks to foods rich in fiber and nutrients. The fiber in fruits, vegetables, whole grains, and legumes aids digestion and prevents constipation. Additionally, a balanced diet boosts metabolism, thus helping to burn calories more efficiently.

  • Stabilization of energy levels. Unlike restrictive diets, dietary rebalancing regularly provides complex carbohydrates, proteins, and healthy fats to maintain stable energy. These nutrients provide a sustainable energy source, thus avoiding fatigue and performance drops.

  • Reducing snacking cravings and hunger pangs by providing the body with the nutrients it needs. Foods rich in fiber and protein can help you feel full longer. This can help you avoid consuming too many calories. Additionally, eating a balanced diet stabilizes blood sugar levels, thereby reducing sugar cravings and associated mood swings.

  • Positive impact on mental health and overall well-being. Studies show that a diet rich in essential nutrients can improve mood, reduce stress and anxiety, and even prevent depression. Omega-3 fatty acids, B vitamins, magnesium, and antioxidants all play a crucial role in maintaining brain health. By adopting a dietary rebalancing, you can not only improve your physical fitness but also your mental state, promoting overall well-being.

The basic principles of dietary rebalancing

Dietary rebalancing is based on simple yet essential principles to ensure a healthy and sustainable diet. These principles help nourish your body with the necessary nutrients. They also help maintain a healthy weight and improve your overall well-being.

1. Eat balanced

Importance of whole and unprocessed foods


Whole and unprocessed foods are the foundation of a healthy diet. They are good for health because they contain nutrients, fiber, and antioxidants. They do not have additives, preservatives, or added sugars like processed foods. By choosing healthy foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, you help your body function well.


Role of macronutrients: proteins, carbohydrates, and lipids

  • Proteins: Proteins are essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. It is important to eat various sources of protein such as lean meat, fish, eggs, legumes, and dairy products. This helps maintain a balanced diet.

  • Carbohydrates: Carbohydrates are the body's main source of energy. Choose foods like whole grains, vegetables, and fruits for sustainable energy and good digestion thanks to the fiber.

  • Lipids: Fats are necessary for the absorption of fat-soluble vitamins (A, D, E, K), the protection of organs, and hormone production. Choose healthy fats, such as those from avocados, nuts, seeds, olive oil, and fatty fish.

2. Listen to your body

Signs of hunger and satiety


Listening to your body's hunger and satiety signals is a crucial aspect of dietary readjustment. Eat when you're hungry and stop when you feel full. This can prevent overeating and promote a healthy relationship with food.


Importance of Mindful Eating


Eating mindfully means being present and attentive to each bite, savoring the flavors, textures, and aromas of the food. This helps to better appreciate the food and allows one to recognize more quickly when they are full. Additionally, it helps to avoid eating out of boredom or stress. Taking the time to chew well and enjoy each meal can also improve digestion and satisfaction.

3. Hydration

Crucial Role of Water in Weight Loss


Water is essential for the body as it regulates temperature, transports nutrients, and eliminates waste. Good hydration is also essential for weight loss, as it can help control appetite, improve metabolism, and reduce water retention.


Tips for Good Daily Hydration

  • Drink regularly throughout the day 
  • Take a bottle of water 
  • Include foods rich in water (cucumbers, melons, oranges)
  • Limit sugary and caffeinated drinks that can dehydrate your body. 

How to implement a dietary rebalancing?

Creating a balanced diet may seem difficult, but by following simple steps, you can gradually adopt healthier eating habits.

1. Evaluation of current habits

Review one's current diet


The first step to rebalancing your diet is to become aware of your current eating habits. Keep a food journal for a week to record everything you eat and drink. Be honest and detailed to get an accurate picture of your food consumption.


Identify areas for improvement


Analyze your food journal to identify habits that could be improved. 


This includes aspects such as:

The frequency of meals and snacks.

  • The frequency of meals and snacks.
  • The quantity of fruits and vegetables consumed.
  • The presence of processed and sugar-rich foods.
  • The portions of proteins and healthy fats.
  • The beverages consumed (sodas, coffee, alcohol).

By identifying these areas, you will be able to focus your efforts on the most impactful changes to improve your diet.


2. Meal Planning

Planning your meals in advance is an effective strategy to ensure that you consume balanced and varied foods. 


Here are some balanced meal ideas:

  • Breakfast: Plain yogurt with fresh fruits, chia seeds, and a handful of nuts.
  • Lunch: Quinoa salad with grilled vegetables, chickpeas, and an olive oil-based dressing.
  • Dinner: Grilled fish with sweet potato mash and steamed broccoli.
  • Snack: Apple slices with almond butter or carrot sticks with hummus.

Variety and color in your meals are also essential to ensure a complete intake of nutrients. By including a wide range of fruits, vegetables, proteins, and whole grains, you will benefit from the different nutrients and antioxidants necessary for your health. Try to compose your plates with a variety of colors to nourish your microbiome and cultivate a healthy gut garden.

3. Portion Control

Managing portions is crucial to avoid overeating and control calorie intake. 


Here are some tips to help you:

  • Eat slowly: Take the time to chew your food well and savor each bite. This allows your body to signal fullness before you eat too much.

  • Avoid distractions: Eat at the table without distractions such as the television or phone. This helps you stay aware of what you are eating.

  • Drinking water before and during meals: Water can help fill the stomach and reduce the feeling of hunger.


Using smaller plates can also help control portions without making you feel deprived. Studies show that people tend to eat everything on their plate, regardless of its size. 

By using smaller plates, you can reduce calorie intake while feeling like you're eating a full plate.


Other portioning techniques:

  • For a balanced meal, divide your plate into three parts. Fill half with vegetables, a quarter with lean proteins, and a quarter with complex carbohydrates.

  • Use measuring tools to control food portions like cereals, pasta, and nuts to avoid overeating.

Mistakes to Avoid in Dietary Rebalancing

Even with the best intentions, it is possible to make mistakes when implementing a dietary rebalancing. Here are some of the most common mistakes and how to avoid them.

1. Skipping meals

Why skipping meals can be counterproductive?


Skipping meals may seem like an effective method to reduce calorie intake, but it can actually be counterproductive for several reasons:

  • Slowing of metabolism: Not eating regularly can slow down your metabolism, making weight loss more difficult.

  • Skipping meals can cause intense cravings later in the day. This can increase the risk of overeating high-calorie foods.

  • Energy imbalance: Skipping meals can cause fluctuations in your blood sugar levels, which can lead to fatigue and a drop in energy.

  • Muscle mass loss: Not eating enough can also lead to muscle mass loss, which is essential for an active metabolism.

2. Eating out of boredom or stress

Strategies to Avoid Emotional Eating


Eating in response to emotions like boredom, stress, or sadness is a common habit that can sabotage your efforts to rebalance your diet. 


Here are some strategies to avoid emotional eating:

  • Identify the triggers: Be aware of the situations or emotions that drive you to eat. Keeping a food journal can help you identify these triggers.

  • Find alternatives: Instead of eating, find other activities to cope with your emotions, such as taking a walk, reading a book, practicing meditation, or calling a friend.

  • Manage Stress: Adopt stress management techniques such as deep breathing, yoga, or regular exercise to reduce the need to eat due to stress.

  • Plan Healthy Snacks: If you feel the need to eat, choose healthy and pre-portioned snacks to avoid excess.

To avoid these pitfalls, adopt a balanced approach that includes a variety of foods. Allow yourself occasional indulgences in moderation, without guilt, to maintain a healthy relationship with food.


Ultimately, dietary rebalancing is a holistic approach that offers numerous health benefits, going beyond mere weight loss. By adopting these principles, you can not only achieve your weight goals but also improve your overall well-being. This method encourages healthy and sustainable eating habits, without the severe restrictions and negative effects of strict diets.


We hope this article has provided you with useful information and inspired you to try dietary rebalancing. Feel free to share it with your friends and family.

  • Sources:

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  • Santé Publique France. (2021). Eat Move. https://www.mangerbouger.fr/
  • Harvard T.H. Chan School of Public Health. (2021). The Nutrition Source: Healthy Eating Plate & Healthy Eating Pyramid. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
  • National Agency for Food, Environmental and Occupational Health Safety (ANSES). (2020). The nutritional quality of food. https://www.anses.fr/fr/content/la-qualité-nutritionnelle-des-aliments
  • Johns Hopkins Medicine. (2021). Diet and Mental Health: Can What You Eat Affect How You Feel? https://www.hopkinsmedicine.org/health/wellness-and-prevention/diet-and-mental-health